37 High Protein Vegetarian Dinner Ideas
Looking for high protein vegetarian dinner ideas you won't get bored of? Try these Bulgur Falafel Wraps! Crispy pan-fried bulgur falafels with a creamy tahini yogurt sauce on fresh pita flatbreads.
Servings: 4 servings
Ingredients
Bulgur Falafel
- ½ cup bulgur 100 g
- ½ cup boiling water 118 mL
- 1 15-oz can chickpeas drained
- ½ cup chopped onion
- 2 cloves garlic minced
- 1 tsp baking powder
- 1 tsp each salt and chili powder
- ½ tsp ground black pepper
- 2 Tbsp chopped fresh parsley
- 1 egg
- ½ cup breadcrumbs
- ½ cup oil for panfrying 118 mL, a high heat oil like palm, canola, or macadamia
To Serve
- 1 cup nonfat Greek yogurt 260 g
- 2 Tbsp tahini
- 1 clove garlic minced
- 4 pita flatbreads
- Serve with lettuce, tomatoes, onions, and/or parsley
Instructions
- Sauce: Stir together 1 cup nonfat Greek yogurt, 2 Tbsp tahini, and 1 clove garlic.
- Bulgur: In small bowl, combine ½ cup bulgur and ½ cup boiling water. Set aside 30 minutes, until water is absorbed. Drain off any excess water.
- Blend: While bulgur is soaking, combine 1 15-oz can chickpeas (drained), ½ cup chopped onion, 2 cloves garlic, 1 tsp baking powder, 1 tsp each salt and chili powder, and ½ tsp ground black pepper in a food processor until it holds together in a dough. If dough seems overly wet and sticks to your hands, add flour 1 Tbsp at a time.
- Stir: In a large bowl, combine bulgur, chickpea mixture, 2 Tbsp chopped fresh parsley, and 1 egg. Cover and refrigerate for 1 to 2 hours (skip this if you’re low on time, but your dough may be more fragile).
- Shape: Scoop tablespoon-sized rounds from the dough and gently pat to form balls or nuggets. Should make about 16 falafels. Pour ½ cup breadcrumbs onto a plate. Roll each falafel in breadcrumbs to lightly coat.
- Cook: Heat a few tablespoons of oil over medium/high heat in a large skillet. Cook falafels, working in batches, for about 5 minutes each, flipping frequently, until light brown and crispy. Add more oil as needed and reduce heat if bits of falafel start popping out of the pan. Place cooked falafels on a dry paper towel until ready to serve.
- Serve: Spread sauce on a flatbread. Add lettuce, tomatoes, onion, and 4 or so falafels to each flatbread. As they say in Holland, “eet smakelijk!”
Nutrition
Serving: 1serving | Calories: 536kcal | Carbohydrates: 65.8g | Protein: 20.3g | Fat: 22.5g | Sodium: 1134mg | Fiber: 11.3g
